The exercise ball--which is rooted in physical therapy--rolled into mainstream fitness arenas in the early 1990s. Pilates exercise, which had been dormant during the 1980s, made a comeback at the same time. Fitness instructors quickly made the logical union between Pilates exercise and stability-ball training. Ball exercise challenges balance. Balance requires core-muscle activation, which is essential to Pilates. Since the ball's rolling movements simulate the actions of the sophisticated--albeit expensive--Pilates equipment, they provided an affordable alternative for students. The ball also benefits Pilates students whose tight lower backs and hip flexors make them unable to perform seated exercises in proper form.
Warmup
Step 1
Sit on the ball with your knees bent and your feet flat on the floor. Nod your head and inhale. Exhale, flex your spine and reach your head toward the floor.
Step 2
Remain in the flexed position, letting your arms fall to the outside of your legs. Inhale without expanding your belly. Exhale and roll your hips to the right. Inhale, returning to the center, and repeat to the other side. Perform eight repetitions, or four to each side. Then, roll back to the starting position, stacking each vertebra on top of the other.
Step 3
Kneel on the exercise mat. Cross your arms and rest your head and chest on top of the ball. Prepare for the exercise by inhaling without expanding your belly.
Step 4
Exhale, contract your abdominals, tilt your pelvis and round your lower back. Pause and inhale, and then exhale and return to the starting position. Perform eight repetitions.
Step 5
Lie on your back on an exercise mat. Bend your knees and place your feet on the ball, and rest your hands by your side. Keep your hands on the floor and slide your shoulders toward your ears. Slide them back to the starting position. Perform eight repetitions. Increase the distance between your ears and shoulders with each repetition.
Double Leg Stretch
Step 1
Lie supine on an exercise mat. Extend your legs and place your feet on the ball.
Step 2
Inhale as you raise your arms above your head.
Step 3
Exhale, circle your arms around toward your sides, bend your knees and lift your head and shoulders from the floor.
Step 4
Inhale, straighten both legs and bring your arms overhead to the starting position. Perform eight repetitions.
Saw Exercise
Step 1
Sit on the ball in an upright position. Straighten your legs and open them to a position that is no wider than the width of the ball. Joseph Pilates--the creator of Pilates--designed the saw exercise for toning the oblique muscles, not for stretching the inner thighs.
Step 2
Lift your extended arms to the side at shoulder height. Inhale as you rotate your upper body toward your right leg.
Step 3
Exhale, flex your spine and reach your left hand toward your right little toe. Keep facing right, inhale, and extend your spine.
Step 4
Exhale as you rotate your upper torso back to the starting position. Repeat in the opposite direction. Perform eight repetitions or four to each side.
Tips and Warnings
- Perform Pilates exercises in bare feet. Wear form-fitting clothes. Choose a smaller ball if you have short legs.
- Never hold positions or postures when performing Pilates exercise. Keep moving. Do not expand your belly when inhaling. Check the floor for sharp objects before using the ball.
Things You'll Need
- Ball
- Exercise mat
- Form-fitting exercise clothes
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